Plant
No added fat bulgur
USDA description: Bulgur, no added fat
How no added fat bulgur scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
No added fat bulgurExcellent
| Starting score | 100 |
| Nutrient Gaps | -4 |
| Fiber | +3.9 |
| Sodium | -3.5 |
| Purine Load | -1.8 |
| Magnesium | +1.1 |
| Folate | +0.3 |
| 2 smaller factors | -0.2 |
| Final score | 96 |
No added fat bulgur scores 96 out of 100 and sits in the excellent band. Among the lower-risk choices for most people with gout, and often carries protective nutrients.
Penalties took 9.5 points off a starting score of 100, and protective factors added 5.3 back. Every factor is listed in full below.
Scores run 0–100, where higher means more gout-friendly on average. They reflect relative ranking across foods, not a personal risk level. The same food can suit one person and not another, so use the score as a starting point for a conversation with your clinician.
The underlying data
Nutrition and portions
Nutrition Facts
- Total Fat0.24 g
- Saturated Fat0.04 g
- Sodium219 mg
- Dietary Fiber4.5 g
- Total Sugars0.10 g
- Protein3.1 g
- Calcium10 mg
- Iron0.96 mg
- Magnesium32 mg
- Vitamin C0 mg
- Folate18 ug
- Water77.3 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 cup, cookedtypical140 g
- 1 cup, dry, yields690 g
- 1 oz, dry, yields115 g
- Quantity not specified140 g
Where the purine figure comes from
No direct purine measurement has been published for this food, so the score uses the measured median for its category (pasta, noodles, cooked grains).
We rate this a good confidence estimate.
How purines affect the score →Nutrition values from the USDA FoodData Central database.
Scoring rationale
Every factor, in full
Each row shows the points a factor moved, what drove it, and the studies behind its weight.
- -4Long-term
Nutrient GapsLong-term
Provides meaningful amounts of only 3 of the 5 protective nutrient groups (vitamin C, fiber, omega-3, magnesium and folate).
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2016, Arthritis Rheumatol · Zhang M 2019, Arthritis Rheumatol
- +3.9Long-term
FiberLong-term
4.5 g of dietary fiber per 100 g, scaled 1.4x for the typical portion.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
- -3.5Long-term
SodiumLong-term
219 mg of sodium per 100 g, scaled 1.4x for the typical portion.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- -1.8Flare risk
Purine LoadFlare risk
25 mg of purines per 100 g, weighted 0.45x as a plant source and 1.4x for the typical portion: 16 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- +1.1Long-term
MagnesiumLong-term
32 mg of magnesium per 100 g, scaled 1.4x for the typical portion.
Evidence: Li X 2015, BMJ
- +0.3Long-term
FolateLong-term
18 µg of folate per 100 g, scaled 1.4x for the typical portion.
Evidence: Lyu LC 2017, Am J Clin Nutr
- -0.1Long-term
Saturated FatLong-term
0.04 g of saturated fat per 100 g, scaled 1.4x for the typical portion.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- -0.1Long-term
Calorie DensityLong-term
83 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
Keep looking
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Noodles, whole grain, cooked
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Pasta, whole grain, cooked
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Millet
Pasta, noodles, cooked grains · Excellent
Common questions
About no added fat bulgur
Look up any food's Food Index score
Each score lists the factors that moved it, the portion it assumes, and the studies behind each factor's weight.